Over the last few weeks, we’ve talked a lot about intentionally shaping your summer as a therapist.
We’ve explored:
- deciding what you want the season to look like
- practically planning your business around that
- creating more flexibility and space
- and allowing yourself to actually enjoy the life you’re building
And the reason these conversations matter so much is because stress can become such a huge issue when you’re self-employed.
When you’re running your own business, it’s very easy to stay permanently switched on. Add in the summer holidays, childcare, disrupted routines, financial pressure, trying to keep clients happy, and the expectation to somehow enjoy every second of summer… and it’s no surprise so many therapists end up overwhelmed by this time of year.
Often it’s not dramatic, obvious stress.
It’s the quieter kind that builds slowly in the background.
The mental load.
The overstimulation.
The juggling.
The feeling of trying to keep everything moving at once.
Because summer can feel like a strange collision of expectations.
You’re trying to:
- keep your business running
- be present with your children or family
- enjoy the weather
- maintain routines
- reply to clients
- make memories
- and somehow not feel overwhelmed in the process
It’s a lot.
And as therapists, we understand deeply how stress shows up in the body. We see it in clients every day:
- tension headaches
- tight shoulders and jaws
- shallow breathing
- poor sleep
- digestive issues
- fatigue
- nervous system dysregulation
- emotional overwhelm
Yet many therapists live in that same stressed state themselves without fully recognising it.
When we spend long periods constantly “on”, the nervous system rarely gets the opportunity to properly settle. Even during moments that are supposed to feel restful, the brain is still racing:
- mentally planning
- organising children
- thinking about work
- remembering what needs doing next
Over time, this constant low-level stress can leave us feeling depleted without really understanding why.
Which is why stress reduction matters so much, not as another thing to do perfectly, but as an important part of looking after yourself.
Sometimes reducing stress looks less like adding more “self-care” tasks to your list, and more like creating small moments of regulation throughout the day.
Simple things genuinely help.
Small Ways to Support Your Nervous System This Summer
Get outside more
Fresh air, daylight, and grounding through nature can have a huge impact on the nervous system. Even a short walk can help regulate stress hormones and create mental space.
Focus on your breathing
Stress often creates shallow chest breathing without us noticing. Slowing the breath down, especially the exhale, helps signal safety to the nervous system.
Try:
- inhaling for 4
- exhaling slowly for 6–8
for just a few minutes.
Reduce overstimulation where you can
Summer can feel noisy and constant. You don’t need to be available to everyone all the time.
Small things help:
- leaving your phone in another room
- spending time without screens
- creating quieter moments in the day
- reducing pressure on yourself to always be productive
Use touch intentionally
As therapists, we often forget the power of our own tools.
Self-massage, stretching, movement, baths, reflex points, or using calming essential oils can all help bring the body back into a more regulated state.
Lavender, bergamot, frankincense, and chamomile can all be particularly supportive for calming the nervous system and helping the body settle.
Let some things be “good enough”
Not everything needs to be optimised this summer.
Sometimes stress reduces simply because we stop expecting ourselves to do everything perfectly.
That might mean:
- simplifying plans
- lowering expectations slightly
- asking for help
- allowing yourself to rest without “earning” it first
Because often the moments people remember most about summer aren’t the perfectly planned ones anyway.
They’re the ordinary moments:
- laughing in the garden
- slower evenings
- walks
- ice creams
- tired children after a full day outside
- feeling like life slowed down for a minute
Your business doesn’t need you to be perfect this summer.
And neither does your family.
You are allowed to protect your energy, reduce the pressure, and create a summer that supports your nervous system too.